Being a natural born 'hardgainer', here's a programme
I found useful recently for increasing both strength and
mass. It was suggested to me by a fellow member of
my local gym who has in the past competed in the
South East England regional powerlifting championships,
and it really is incredibly simple!

It all boils down to the 5 'core' excersises, i.e. Bench
press, Shoulder (military) press, Pulldowns, Squats &
that all-too-often-neglected Deadlift! By doing these 5
excersises, you are in fact working every major muscle
group in the body, as well as most if not all of the
ancillary ones.

Assuming you attend the gym 3 times a week, here's
what you should do:
Day 1:
Bench press (5 sets)

Shoulder press (5 sets)

Lat pulldowns (5 sets)

Day 2:
Rest

Day 3:
Squats (5 sets)

Deadlifts (5 sets)

Day 4:
Rest

Day 5:
Rest

Day 6:
Bench press (5 sets)

Shoulder press (5 sets)

Lat pulldowns (5 sets)

Day 7:
Rest

Day 8:
Squats (5 sets)

Deadlifts (5 sets)

Day 9:
Rest

Day 10:
Rest

...& so on & so forth.

For all excercises mentioned, follow this routine:

1st set warmup (15 reps, bar alone)
2nd set 50% 1 Rep Max (12 reps)
3rd set 75% 1RM (10 reps)
4th set 85-90% 1RM (6 - 8 reps)
5th set 100% 1RM (up to 4 reps with aid of a spotter)

Form is all-important, be sure to concentrate on the
eccentric phase of the movement as much as the
concentric if not slightly more so. No cheating either,
especially on those squats - quads & thighs at least
parallel with the floor! I often find it beneficial to do a
drop set in the 5th, i.e. force out as many at 100% 1RM
as I can with the aid of a spotter, then quickly drop the
weight back down to 50% 1RM and rep out as many as I
am physically able - this gives a bloody good pump.

Let the pain commence!

by Adam Sherratt